| Let's face it, living with fibromyalgia is painful and | | | | contracts over a greater length. Stretching also helps |
| exercise is often the last thing our bodies wants to | | | | to promote balance and keeps joints limber. Gentle |
| do. But did you know that new research suggests | | | | stretching should be done both before and after a |
| that deep breathing, such as that recommended in | | | | round of aerobic exercise or strength training. |
| yoga and meditation, can lower pain levels both for | | | | 2. Aerobic exercise is the heart of any program. |
| healthy people and some people with fibromyalgia? | | | | Aerobic exercise should begin with a warm-up of |
| Deep breathing, such as that practiced during yoga, | | | | about 5 minutes after stretching. The warm-up allows |
| meditation, and exercise, helps by increasing blood | | | | the cardiovascular and respiratory systems to gear |
| flow and circulation while also slowing down the heart | | | | up for increased oxygen demand. The aerobic cycle |
| rate allowing relaxation to occur. It is during this state | | | | then involves a period of between 20 and 30 minutes |
| of relaxation that we are able to function at more | | | | of muscle work in which the muscles undergo a |
| optimum levels and feel a lot less pain and stress. | | | | repetitive cycle of contraction and relaxation. This |
| When you have fibromyalgia, there is a tendency for | | | | cycle increases the muscle stamina and, with |
| clenching to occur, which is an involuntary reaction to | | | | consistency, can greatly increase endurance. Aerobic |
| stress. This clenching reduces blood flow to the | | | | exercise prepares the muscle for the challenge of |
| muscles, which then causes pain. That's why a | | | | strength training. |
| stressful lifestyle - plus too much couch time - is a | | | | 3. Strength training uses resistance against active |
| double-whammy for conditions like fibromyalgia. Too | | | | contraction to build muscle mass. This is known as |
| little exercise slows blood flow to muscles, so | | | | the primary principle; all muscle tissue must work |
| fibromyalgia pain just gets worse. However, studies | | | | against a load to become stronger and larger. A |
| show that walking, stretching, swimming, and | | | | muscle used repetitively against little or no load will |
| strength training all help control fibromyalgia pain and | | | | not increase in strength, although some increase in |
| muscle tenderness and that exercise just three times | | | | size may occur. To increase strength, a muscle must |
| a week improves life on many levels. | | | | be consistently contracted to at least 50% of its |
| Exercise can not only help you feel good and look | | | | maximum length. This cycle should be repeated as 3 |
| good, but it can relieve fatigue and depression as well | | | | sets of 6 contractions, 3 times a week. At this level, |
| as help people to feel better about themselves, and | | | | the muscle achieves maximum strength while avoiding |
| more in charge of their lives. Studies have shown | | | | fatigue. |
| conclusively that exercise is the best thing for | | | | Any cycle of aerobic or strength training should be |
| depression because it releases endorphins, which are | | | | followed by a cool down period. This involves |
| 'feel good' chemicals released in the brain and which | | | | reducing a muscle group's workload gradually over at |
| helps us to go beyond our ordinary pain thresh hold | | | | least 10 minutes. A cool down helps keep the blood |
| and push beyond boundaries that might otherwise be | | | | from returning to the heart too quickly. It lets the |
| limiting us. In addition, exercise helps your mood, helps | | | | heart and lungs re-adjust to a resting level and allow |
| your sleep, and definitely helps your pain. | | | | the circulatory system adequate time to flush out |
| In addition to the stress relieving aspects, research | | | | waste products built up during exercise. |
| also has shown that a well-balanced program of | | | | A consistent regimen of appropriate exercise 3 times |
| regular exercise can produce benefits to the | | | | a week increases muscle size and strength and |
| muscular, cardiovascular, respiratory systems, | | | | strengthens the cardiovascular and respiratory |
| digestive, and other systems, helping to build and | | | | systems. The immune system is also stimulated by |
| maintain overall good health. Exercise will definitely | | | | exercise. Even moderate regular exercise has the |
| help strengthen your immune system and this is | | | | additional benefits of weight control, strengthening of |
| necessary if we are to heal from not just | | | | the bones, decreased blood pressure, and decreased |
| fibromyalgia, but anything that ails us at all. | | | | risk of heart attacks. |
| In order for an exercise program to produce | | | | Although exercise is not always a comfortable |
| maximum benefits, it must contain the following three | | | | activity to engage in when you have fibromyalgia, |
| components: stretching, aerobic exercise, and | | | | muscle endurance increases your capabilities and helps |
| strength training. | | | | to make life a little less stressful and a little more |
| 1. Stretching helps to keep a muscle at its optimal | | | | easy. Think of it this way, you can have weak |
| length. Under the stress of repeated contractions, a | | | | muscles that hurt or strong muscles that hurt - which |
| muscle tends to shorten as each individual muscle | | | | would you prefer? Just start with ten minutes a day |
| fiber becomes stronger. Within groups of opposing or | | | | and build up gradually. Remember to go at your own |
| antagonistic muscles, one group of muscles or muscle | | | | pace and remember the adage, "listen to your body", |
| fibers usually becomes stronger than the rest. This | | | | as this cannot be overstated with fibromyalgia. |
| leads to muscle shortening on the side with the | | | | Proceed like a tortoise: slow and steady. And, like the |
| stronger fibers. Stretching promotes length. A | | | | tortoise, you too will reach the finishing line and |
| stretched muscle fiber is stronger because it | | | | gradually get stronger each and every day. |